Napra

Cable Internal Rotation

StrengthBeginner Shoulders Cable crossover / functional trainerCable / pulley
Cable Internal Rotation, step 1
1. (Top view) Stand side-on to a pulley at elbow height; hold it with the near hand, elbow at 90° tucked to your side, forearm pointing out.
Cable Internal Rotation, step 2
2. Rotate your forearm inward across your belly while your elbow stays at your side; return slowly.

How to do it

  1. Sit next to a low pulley sideways (with legs stretched in front of you or crossed) and grasp the single hand cable attachment with the arm nearest to the cable. Tip: If you can adjust the pulley's height, you can use a flat bench to sit on instead.
  2. Position the elbow against your side with the elbow bent at 90° and the arm pointing towards the pulley. This will be your starting position.
  3. Pull the single hand cable attachment toward your body by internally rotating your shoulder until your forearm is across your abs. You will be creating an imaginary semi-circle. Tip: The forearm should be perpendicular to your torso at all times.
  4. Slowly go back to the initial position.
  5. Repeat for the recommended amount of repetitions and then repeat the movement with the next arm.

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